08/16/11: Back/Ham- Routine C

Deadlifts:
2 warms
135 x 5
140 x 5
150 x 10, 10, 15

Pull Ups:
10, 10, 8, 8

Barbell Rows: *painful on my back, going to lay off them for a while :(
45 x 12, 12
105 x 8
95 x 8, 8

Rope Pulldown:
120 x 12
170 x 8, 8, 8

Straight Arm Pulldown:
110 x 12, 12, 10

Lying Leg Curls:
45 x 12, 12
70 x 10, 8, 8

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/15/11: Chest/Delt/Tri- Routine C

Flat BB Bench Press:
2 warms
55 x 5
65 x 5
70 x 10, 10, 17

Incline DB Bench Press:
25 x 12
30 x 12
35 x 10, 8

Standing BB Press:
45 x 12
55 x 10, 10, 8

Side Laterals:
20 x 10, 10, 10

CGBP:
45 x 12, 12
65 x 10, 8, 8

Reverse Pressdowns:
60 x 12
90 x 12, 10, 10

Cardio:
15min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)

08/14/11: Quads/Calves- Routine C

Squats:
2 warms
110 x 5
125 x 5
135 x 10, 10, 10

Leg Press:
180 x 12, 12
360 x 10, 10, 10, 8

Leg Extention:
125 x 10, 10, 10

Walking DB Lunges:
35 x 10, 10, 10

Calves:
5 x 25

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout/2 packets)
Champion Nutrition Whey (post workout/1 scoop)

08/13/11: Delts/Bis-Routine C

Seated Military Press:
2 warms
55 x 5 Sets of 10 Reps

1 Arm Cable Lateral Raise:
15 x 12, 12
20 x 10, 8

Seated Rear Delt:
30 x 12
40 x 12 ,12

-SS-

BB Upright Row:
40 x 12
50 x 12, 10

Hammer Curl:
15 x 12
20 x 12
40 x 5, 5
35 x 6

Close Grip EZ Curl:
40 x 12
60 x 10, 8, 8

Cardio:
30 min Post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nurtition AndreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

08/12/11: Rest Day

Off Day:
No weight training or Cardio

Macros:
45g Fat
105g Carbs
150g Protein


Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes

08/11/11: Back/Hams- Routine C

Deadlifts:
2 warms
135 x 5 sets of 10 reps

Pull Ups:
10, 10 ,10, 8

Barbell Rows:
45 x 12, 12
115 x 8, 6, 6

Rope Pulldown:
90 x 12
160 x 8
170 x 6, 6

Straight Arm Pulldown:
110 x 12, 10, 10

Lying Leg Curls:
40 x 12
45 x 12
65 x 10, 10
70 x 8

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Jack3d (2 scoops pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout/1 scoop)

08/10/11: Chest/Delt/Tri-Routine C

Flat BB Bench Press:
2 warms
60 x 10, 10, 10, 10, 15

Incline DB Bench Press:
25 x 12
30 x 12
35 x 10, 10

Standing BB Press:
45 x 12
55 x 10, 8, 8

Side Laterals:
15 x 10, 10, 10

CGBP:
45 x 12, 12
65 x 10, 8, 8

Reverse Pressdowns:
60 x 12
90 x 12, 10, 10

Cardio:
30min post workout

Macros:
45g Fat
170g Carbs
150g Protein

Supplements:
Multi-V
Vit-C
Champion Nutrition Fish Oil
Champion Nutrition Proflex Joint Support
Champion Nutrition Digestive Enzymes
Champion Nutrition AdreNOl8 (pre/wo)
Champion Nutrition Amino Shooter Core (intra workout)
Champion Nutrition Whey (post workout)